workouts

Skill / Strength / Work-Up Movement Prep For:WOD- Thrusters and BikingN&C Makeup Testing- Jump Rope & Sit Ups WOD 3 Rds For Time-15 Thrusters (95/65)12/8 ...

Skill / Strength / Work-Up Movement Prep For…WOD – Running, Toes-to-Bar & R. KB SwingsAPI Makeup Testing – Wall Balls, Hang Cleans, Box Jumps, Push ...

Skill / Strength / Work-Up Movement Prep and Mobility: Front Squat WOD Front Squat Test

Skill / Strength / Work-Up Neurological & Core Test WOD “Annie”50-40-30-20-10Double-UndersSit Ups *10:30 time cap

Skill / Strength / Work-Up Movement Prep: Wall Balls, Hang Cleans, Box Jumps, Burpees WOD API Test3 Rds for total reps-1 minute each:1) Wall Balls ...

MONDAY: API Test – Wall Balls, Hang Cleans, Box Jumps, Push Press & BurpeesTUESDAY: Neurological and Core Test & “Annie” – Double-Unders & Sit UpsWEDNESDAY: ...

WOD 5 Rds for time:400 m Run30 Slam Balls20 Med Ball OH Forward Lunges10 Pull-Ups

Skill / Strength / Work-Up Movement Prep: Knees to Elbow & Wall Balls WOD 8 min AMRAP4-6-8-4-6-8- – –Knees to elbowWall Balls (20/14) Finisher 6 ...

Skill / Strength / Work-Up 8 min EMOM:40 On / :20 Transition1) Deadhang2) Ring/Stable bar support WOD 12 min AMRAP30 Double-Unders20 Sit Ups10 Deadlift (185/135)

Skill / Strength / Work-Up 20 min E2MOMx3 rep Front Squat*Building WOD 5k Bike OR 2k Row * 10 min time cap